If you’re wondering how to rehydrate fast, the best way is to drink water. An oral rehydration solution (ORS) that has water plus electrolytes such as sodium and potassium is another good dehydration treatment. It quickly replaces lost fluids and electrolytes and helps keep your body’s fluid balance healthy.
Sports drinks are also good for dehydration. Their sugar helps your body absorb water, and their sweet taste can make you drink more.
For mild dehydration, water or an electrolyte solution could be enough treatment. “In more urgent cases, such as heat illness or vomiting, IV [given through a vein] fluids may be needed to rehydrate quickly,” says Lauri Wright, PhD, director of nutrition programs and associate professor at the University of South Florida College of Public Health.
How Much Water Should You Drink to Treat Dehydration?
At a minimum, drink six to eight cups (2 liters) of water or other fluid daily. Have even more liquid if it’s hot or you’ve been working out. “It is not unusual to lose 3 or more liters of sweat an hour when exercising in hot weather,” says Hans R. House, MD, an emergency medicine physician at the University of Iowa Health Care.
The right amount of water depends on how serious your dehydration is.
Mild dehydration. To manage mild dehydration, drink two to three cups (16 to 24 ounces) of water every hour. Sip it slowly so you don’t upset your stomach. Fruit juices or sports drinks are also fine. The sugar in these drinks helps your body absorb water and makes them taste better, so you’ll want to drink more.
Moderate dehydration. “If you’re sweating a lot or have diarrhea or vomiting, oral rehydration solutions work better than water alone,” Wright says. These solutions have sodium, potassium, chloride, and bicarbonate to replace lost electrolytes and help your body absorb more water. Drink four to eight cups in the first four hours. Then drink as much water and other liquids as you need to stay hydrated.
Serious dehydration. Little or no pee, dry skin, confusion, or dizziness are signs of serious dehydration. Go to an urgent care center or hospital right away. You’ll get IV fluids (given through a vein) to quickly restore the balance of fluid and electrolytes in your body.
What foods help with rehydration?
Water and other liquids aren’t the only dehydration treatments. About 20% of your daily fluid comes from food.
Foods like these are high in water and electrolytes that will rehydrate you fast:
- Fruits such as watermelon, strawberries, oranges, and grapes
- Vegetables such as lettuce, cucumber, and zucchini
- Broth-based soups
- Yogurt
Salty snacks, such as pretzels and chips, can also help replace lost electrolytes. But drink water or an electrolyte solution with them. “Just eating salty foods without water will make you feel even more thirsty,” House says.
When should you go to the hospital for dehydration?
Serious dehydration can be very dangerous. It needs quick medical care.
Call 911 or go to a hospital emergency room right away if you:
- Can’t pee, or your urine is dark yellow
- Have a fast heartbeat or breathe quickly
- Feel dizzy or confused
- Feel very tired
- Don’t make tears
- Keep vomiting or have diarrhea and can’t keep liquids down
What Home Remedies Help Treat Dehydration in Adults?
There are a few home remedies for dehydration. If you’re not sure which one to try, ask your doctor for advice.
For mild dehydration, you can make your own oral rehydration solution:
- Mix one teaspoon of salt with six teaspoons of sugar and four cups (1 liter) of water.
- If you can’t keep liquids down because of nausea, mix fruit juice, water, and a pinch of salt.
- Freeze the mix into ice cubes or ice pops and suck on them.
What to Do for a Dehydrated Child
Water isn’t the best drink for dehydration in kids. Because water doesn’t contain electrolytes, it can cause a child’s sodium level to drop.
To treat a child with mild to moderate dehydration, choose an ORS such as Enfalyte or Pedialyte. “These fluids have the right amounts of water, sugar, and salt to help with dehydration,” says Diane Lindsay-Adler, MS, assistant professor of pediatrics at New York Medical College.
Give the child frequent small sips of the solution with a medicine cup, teaspoon, or syringe. Slowly increase the amount if they can keep the liquid down.
Continue to feed your baby breastmilk or formula. Older children can also have electrolyte ice pops. But avoid sugary drinks such as soda, sports drinks, and juice. These drinks can worsen diarrhea and throw off the electrolyte balance in their body, Lindsay-Adler says.
When should I seek medical attention for my child’s dehydration?
Dehydration can be serious in a baby or young child. Call the doctor for advice if your child:
- Hasn’t had anything to drink for more than a few hours
- Is under 1 year old and hasn’t had breast milk or formula in 24 hours
- Throws up more than a few times in 24 hours
- Vomits bright green, red, or brown fluid
- Still has signs of dehydration, like a very dry mouth, few or no tears, or few or no wet diapers
- Is very sleepy or not very active
Call 911 or go to an emergency room if your child doesn’t wake up easily or respond to you.
Takeaways
The fastest way to rehydrate when you have mild to moderate dehydration is with an oral rehydration solution (ORS). It restores the right balance of water and electrolytes in your body and is also safe for children. For serious dehydration in you or your child, get medical care right away. Treatment may include fluids and electrolytes through an IV at a hospital.
Dehydration Treatment FAQs
What is the best electrolyte to drink for dehydration?
The best electrolyte drink for dehydration has sodium (salt), glucose (sugar), potassium, and chloride. These ingredients help your body absorb water and rehydrate faster than water alone. The sugar also gives it a sweet taste, so you’ll want to drink more.
What IV solution is best for dehydration?
An IV solution is a treatment hospitals use for people who have serious dehydration or are too sick to drink liquids. The best IV solutions for dehydration are salt water (saline) or Lactated Ringer’s solution. Both replace water and electrolytes quickly.
What hydrates a body faster than water?
Drinks with both water and electrolytes, like sodium and potassium, hydrate you faster than plain water. These drinks treat dehydration and help bring your body’s fluid balance back to normal.
How long does it take to recover from being dehydrated?
Recovery time depends on how much water you lost and if you have other health problems. Mild dehydration usually gets better in a few hours once you drink enough liquids. Moderate dehydration may take a day or two. Serious dehydration needs IV fluids and can take longer to recover from.
What should you not do when you’re dehydrated?
Don’t drink soda or other sugary drinks because they can make dehydration worse. Stay away from diuretics such as coffee, tea, and alcohol too. These drinks pull water from your body and make you more dehydrated.
SOURCES:
Diane Lindsay-Adler, MS, RDN, assistant professor of pediatrics, New York Medical College, Valhalla, New York.
Hans R. House, MD, emergency medicine physician, University of Iowa Health Care, Iowa City, Iowa.
Lauri Wright, PhD, RDN, director of nutrition programs and associate professor, University of South Florida College of Public Health, Tampa, Florida.
American Academy of Pediatrics: “Dehydration.”
Cleveland Clinic: “Dehydration,” “Soak It In: 10 Foods to Help You Stay Hydrated.”
Lurie Children’s Hospital: “Dehydration in Kids.”
Mayo Clinic: “Dehydration.”
National Health Service: “Dehydration.”
Nemours KidsHealth: “What to Do About Dehydration.”
StatPearls: “Adult Dehydration.”